10-Minute Treadmill Workout for Runners and Walkers

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by SELF
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10-Minute Treadmill Workout for Runners and Walkers

Super instructor and treadmill whisperer David Siik is the creator of Equinox’s Precision Running class. He put together a quick, non-boring indoor running routine that will burn fat and leave you feeling exhausted—but

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exhilarated! “The inclines are there to tone your legs and lift your butt,” he says. If you’re not ready to trade the track for a treadmill, you can do this routine outdoors—instead of keeping tabs on your speed and incline, think about matching each interval to a different intensity level.

Before you start, check in with your running form. Then, determine your PR (personal record) speed. This will be your max, one-minute sprint speed. Since treadmill training is so different from outdoor training, your one-minute PR speed may be a lot faster than your fastest 5K pace Siik explains. Still not sure what that would look like? Equinox Precision running offers this chart as a reference:

  • 4-6 mph – Beginner runners
  • 6-8 mph – Novice to intermediate runners
  • 8-10 mph – Experienced to advanced runners
  • +10mph – Extremely experienced to elite runners

Armed (er, legged) with your speed guidelines and form tips, you’re now ready to tackle this superhero-creating routine, below. Aim to do it three to four times per week.

treadmill intervals infographic

Warm-Up: Start with a light walk/jog for two to three minutes and do one additional minute of light plyometric exercises performed off the treadmill such as butt-kicks or high knees. Do a few exaggerated running arm swings to prime your shoulders and arms, then hop back on the treadmill and tackle the routine below.

Cooldown: Finish with two to three minutes of jogging at an easy pace.

Speedy intervals. Challenging inclines. You got this.

About the Author

SELF
SELF

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